04/02/2019 / By Michelle Simmons
For people who love to exercise, here’s another workout supplement for you. A study published in the journal Nutrition Research found that supplementing with beta-alanine can help increase muscle carnosine and relieve fatigue due to exercise.
Beta-alanine is a non-essential amino acid that the body uses to produce carnosine, a natural compound that helps improve exercise performance. Supplementation with beta-alanine leads to increased intramuscular carnosine content, which in turn, improves buffering capacity during intense exercise. Earlier studies have also suggested that beta-alanine supplementation may regulate levels of muscle L-histidine, which works together with beta-alanine to produce carnosine.
For the current study, a team of researchers from the University of Central Florida looked at the effects of beta-alanine supplementation on performance, muscle carnosine, and L-histidine and compared these effects between men and women. The research team hypothesized that supplementing with beta-alanine would result in similar increases in carnosine and performance between men and women and would reduce muscle L-histidine.
To test this hypothesis, they recruited 26 men and women and randomly gave them either beta-alanine or placebo for 28 days. The results showed that beta-alanine supplementation greatly increased muscle carnosine levels and significantly reduced fatigue due to exercise in both men and women. The differences in the changes between men and women were unclear. In addition, the team also found that beta-alanine supplementation did not affect muscle L-histidine levels.
From these findings, the research team concluded that supplementing with beta-alanine can help increase production of muscle carnosine and relieve exercise fatigue, both in men and women.
Various studies have shown that beta-alanine boosts athletic performance by:
You can get beta-alanine in supplement form, but you this amino acid can also be found in certain foods, such as turkey, chicken, lean cuts of beef, and fish, such as coho or pink salmon, haddock, herring, mackerel, rainbow trout, rockfish, tilefish, and tuna. Some people choose chicken and turkey over red meat because they are lower in fat but still high in protein. For vegetarians or vegans, you can get beta-alanine from roasted soybeans.
Learn more about the right supplements that will help you boost your exercise performance by visiting Nutraceuticals.news.
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#nutrition, Amino Acids, athletic performance, beta-alanine, body, carnosine, exercise, fatigue, fight obesity, fitness, Histidine, slender, supplements, workout
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